This turned out to be a 1-on-1 session with Jason. He did a partial FMS, confirmed somethings I knew, found some things I didn't. We looked at shoulder mobility, confirmed that I have seriously limited ER, but pretty symmetric. Side-laying ERs will be a big part of my training for a long time, along with floor slides and stretches.

Overhead squats were much what I expected, but with some cuing not quite as bad as they have been when I tried them on my own. Some video on Jason's phone showed me how much kyphosis I'm developing in my t-spine. I'll be increasing the thoracic extensions that I already do. Squatting with a little bit of heel lift made the squats a lot better. I've always believed that my ankle mobility was exceptional. Guess not.

We mixed in looking at some warm-up drills Jason suggested to help with several things.

We finished with deadlifts. More video showed that I do allow some rounding, not with my first rep, but after that.

When I go back Friday morning, I'll workout with one of Jason's training groups. I'm really looking forward to that!

Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

Went in, expecting to be part of one of Jason's small, semi-private training groups. I got there early to warm up and stretch before the workout began. But Jason told me to wait, so I watched him train 2 men and a lady. They were doing circuits for max reps in a given time. I think they each were doing a slightly different circuit. One guy was busting his guts to try to get in more sets of his circuit than he had achieved before, and made it. Then, with them all exhausted from their circuits, Jason took them out in the parking lot and made them push a prowler!

When they finished, Jason said that he had printed up a plan for my workout. It turned out to be another private session! It mainly consisted of him teaching me some mobility drills that he wants me to use as warm-ups/work-out for a few weeks. Several of these were new to me. Details another day.

Then, after a little discussion, he had me front squat. Anyone who has followed this journal may recall that I occasionally do light front squats, intending to work on them for a time, but I never actually follow through and do much with them. I usually drop them because they don't feel right to me. Jason thinks that FS will be easier on my back, and wants to put them in my program, completely replacing BS for a (?long?) time. I used lifting straps around the bar to grip (like Tim used to do with vice-grip pliers). It works quite well.

I did:
8 with the empty bar
5 x 95
5 x 115
To this point Jason's only comment was to cue "drive your knees out". When I asked, he said form was OK.
Then loaded 135, to go to technical failure. This came dramatically on the attempted 3rd rep, when I completely lost the bar. Jason spotted me. Jason's only comment was "that's technical failure."

I'll be back there Monday morning.

This is incredible.

Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

Genesis Fitness--Have I mentioned that there's a world-record holding powerlifter who trains here?

W/U & Mobility at home earlier

SS Bench--SADB Row
3x115
3x135
5x155
Row 50#x10/10/10

SS Tri pushdown (80#)/horizontal rows/rollouts
5x10

Bench without a spotter. I'm used to a handoff, so getting the bar out of the rack was a bit challenging, but the reps came OK.
Tris are OK, which means I should be going heavier.
Horizontal rows--still not a good setup for this, but I used the Smith, and got the bar higher than last time. The end of the ROM, when the chest is getting close to the bar are the hard part for me. After the 2nd set each rep faded a little. Last few reps were pitiful.
Rollouts are a tool of the devil. I'm pretty sure that the 10th rep of the 5th set was the last one I could have possibly done. But it's also the most I've done.

Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

Still tired, jet-lagged, de-trained, needed to get ready for a dinner appointment. Should have waited another day, but looking ahead at the call schedule, this fit in better. Oh, well. I'll get into it better.

Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

I hadn't gotten my email yet, and expected this to be a 5/3/1 day, so I figured the weights and did this. Then I get Jason's email, and he wants me doing 3x5 with a drop set. Oh, well. I'll get my report in to Jason sooner next cycle.

Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan